Tips on Journalling When You’re Feeling…


  • Free write everything and anything you think of thats contributing to your sadness
  • Sentence starter “I’m sad because…”
  • Make sure your environment is cosy and safe
  • Hot beverage is a must
  • Cry if you need to


  • Write a list of the reasons why you’re frustrated, keep writing until you can’t think of anything else to be frustrated about
  • Take a deep breath
  • Cross out anything that you no longer frustrates you (if anything)
  • Solve something on that list (Ie. my bedroom is too messy for me to think!)
  • Try to write a solution for anything else on your list, the same way you would give advice to your best friend
  • Write “It’s okay for me to be angry about this” to anything that is left over


  • Write everything you are grateful for
  • Sentence start: “Thank you for…”
  • Try not to repeat anything
  • Try to describe what happiness feels like to you
  • Describe what made you happy


  • Write a letter to the person causing these feelings
  • Write about what you are thankful for
  • Write about what you deserve
  • Write about what they deserve
  • Write about what you could have done better
  • Write about what you want for the future


  • Write a letter to your person.
  • Tell them exactly what you wish you could tell them about. Start with what you did that day
  • Write a list of happy or funny memories you had with them


  • Write a list of everything you want in life
  • Write that list into a paragraph. Use the present tense, finish with “I deserve everything I have for myself”


  • Have a cup of tea, take a deep breath and sip.
  • Mindmap all of the things you are worried about. Between each point drink tea
  • In a different colour pen write advice for yourself as if you were talking to your best friend
  • Write about a scenario similar to this one that you got through
  • Write “worst case scenario…”, “best case scenario”, “most likely to happen…”


  • Free write everything and anything that comes to your mind
  • Write a list of goals for yourself that week
  • Make the goals as achievable as possible (ie. going to bed by 11, exercising 3x a week)
  • Make sure you prioritise mental wellbeing over productivity

Maybe this helps, and maybe it doesn’t. That’s okay!

What other tips would you add for complex emotions?

Evee x

15 thoughts on “Tips on Journalling When You’re Feeling…

  1. ๐Ÿ’Ž – Diamond Hard – ๐Ÿ’Ž

    ๐Ÿ’Ž I Suggest Write and “Don’t Worry; Be Happy” ~ Bob Marley EveryOne; a Body May Be Gone, The Essence (Soul), The Consciousness (Observer Beyond The Veil Remaining), Mind and Memories ARE Still Here in 3D

    ๐Ÿ’Ž – Diamond Hard – ๐Ÿ’Ž


  2. I would add…
    Think before you write and put your exact feeling down.
    Donโ€™t look for fancy phrases. Write the way you speak.
    Never let fear influence you. Your feelings are your own.

  3. Journaling is particularly helpful during times of extreme stress.
    The only caveat I would suggest to your list is regarding the Letter to Someone Causing Heartbreak. Sometimes these letters are best written and then burned.
    Heartbreak, from a love or business relationship, often needs time to put things in perspective, and a letter poorly timed can add to anger, frustration, and antagonism, even after a relationship has “ended.” Some, e.g. marriage, never really ends until one of the parties dies, and even then, sometimes NOT!
    ‘Letters to God’ can be very helpful, and in those you can unload EVERYTHING! He is big enough and loving enough that He can handle all our anger and frustration with Him.
    Good blog, Evee! ๐Ÿ˜‰

  4. One of my favorite articles I’ve read! Thank you for this super helpful and creative list. I’m a journaler and sometimes I have a hard time starting… I’ll be saving this for future use!

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